CrossFit ATR, CrossFit ATR North – CrossFit
Warm-up
250m Row
10 Scap Pushups
10 Scap Pullups
15 Band Pull Aparts
15 Banded T’s and Low External Rotations (per side)
Accumulate 0:30 in a Hanging L-Sit
10 PVC Passes
10 Wipers
3 Sided Plank (:30 per side)
Weighted Pull-ups (3-3-3-3-3)
15 minutes
Metcon (AMRAP – Rounds)
Every 2 minutes for 24 minutes:
7 Burpee Box Jump Overs (24/20)
7 Hang Power Snatch (95/65)
7 Pull-ups
Score: Successful Rounds Completed. Perfect Score: 12
Scale to something you finish round one in about 1:10. Adjust accordingly if grossly off. Maybe lighter weight, maybe 6 reps.
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